Low carb messages are flooding our minds! Fast food establishments
push low carb foods through TV advertisements. Supermarkets dedicate an entire
page to low carb products. Should we be following this media message?
Kudos to Dr. Atkins for getting followers away from snack foods, fast
foods and desserts containing large amounts of salt, white flour and sugar.
But, he has also led people away from other high carbohydrate foods that
are of great benefit to our bodies such as fruits, whole grains and some
vegetables. These high carbohydrate wonder foods help to reduce your risk
of heart disease, stroke, cancer, obesity, diverticulosis, hemorrhoids
and constipation.
Carbohydrates are important nutrients that should be included in our diets
whether from fruits, vegetables, whole grains or dairy. In addition to providing
the preferred source of fuel for the body, the plant foods also supply fiber,
necessary nutrients, and beneficial phytochemicals (plant chemicals) and
antioxidants on which our bodies thrive.
To get the health benefits when choosing grain products, choose whole grain
foods. Whole grains contain the entire kernel of grain. The outer bran layer
is packed with fiber. The germ is rich in B vitamins, vitamin E, minerals,
unsaturated fat, protein, phytochemicals and antioxidants. The endosperm,
from which refined grains are made, contains starch and protein. The refining
process strips off the germ and bran, removing the most beneficial parts
of the kernel.
Familiar whole grains are brown rice, oatmeal, popcorn, wild rice, whole
wheat flour, and whole rye flour. Whole grain products such as bread, cereal,
crackers, tortillas and pasta are in abundance on supermarket shelves, but
read labels to ensure you are choosing a whole grain. Look for "whole
grain" or "100% whole grain" on the package. Read the ingredient
list to identify a whole grain as the first ingredient. The most common whole
grain ingredient is whole wheat flour.
Bread labels can be deceiving. Don't let manufactures lure you by labeling
bread "wheat," "multigrain," "7-grain," "12-grain," or "stoned
wheat." While some of these breads may contain the suggested 3 grams
of fiber per slice, they aren't necessarily made of whole grains. Wheat bread
is simply white bread with coloring added. Multigrain type breads contain
more than one grain, but wheat flour is usually the first ingredient. Stoned
wheat refers to a more coarsely ground wheat flour. Wheat flour is white
flour, a refined grain.
Label reading can be overwhelming for some. To make shopping for whole grains
easy, go to Whole Grain Listing, or call
Southern Maine Agency on Aging Nutrition Program at 1-800-400-6325 to request
a copy. This shopping guide lists whole grain products found in Maine supermarkets.
Don't forget to check out your favorite bakery for whole grain breads. This
is where dense, whole grain German rye or pumpernickel rye bread MAY be found
along side whole wheat breads. Just ask to ensure a whole grain is the first
ingredient. Pumpernickel or rye breads found in the supermarket usually have
wheat flour listed as the first ingredient.
Other whole grains include amaranth, whole or Scotch barley, bulgur or cracked
wheat, buckwheat or kasha, whole grain cornmeal, kamut, millet, quinoa, spelt,
teff, and triticale. Many of these grains can be found in cereals on supermarket
shelves of the "health food" or "natural" section of
the store. Or look for them in "natural" food stores. Try a hot
or cold cereal containing these grains for a new whole grain taste.
To receive the health benefits of whole grains, eat at least 3 servings
per day. It's as simple as oatmeal for breakfast and a sandwich with whole
wheat bread for lunch. Why not consider making all of the grain products
you eat whole grains? |
